Health and Fat Loss: How to Boost Metabolism

Health and Fat Loss: How to Boost Metabolism

Foot Soaking

After 9 PM, soak your feet for 15-20 minutes.

Notes:

- Avoid soaking feet for too long.
- Avoid soaking feet during menstruation or right after meals.
- You can add mugwort, ginger, Sichuan pepper, etc.

Hydration

Drink 1500ml-1700ml of water daily.

Especially beneficial is drinking 1 cup (250ml-300ml) on an empty stomach in the morning to wake up the body and aid metabolism.

Strength Training

Engage in anaerobic exercises 3 times a week to increase muscle mass and enhance metabolism. Higher muscle mass correlates with higher metabolism among individuals of the same weight.

Fish Consumption

Eating more fish lowers levels of leptin in the body, which is associated with slow metabolism and obesity. Fish also provides quality fatty acids that support metabolism.

Sleep

Ensure 7 hours of sleep starting at 11:30 PM each night. Quality rest improves metabolism.

Coffee/Tea

Regular consumption of Americano/green tea containing chlorogenic acid and catechins helps in fat burning. Avoid drinking during exercise.

Diet Tips

Foods to Boost Metabolism:

- Whole grains: coarse cereals, miscellaneous grains, purple sweet potatoes, corn, pumpkin, oats, taro, Chinese yam, buckwheat noodles
- Vegetables: celery, cauliflower, purple cabbage, amaranth, winter melon, spinach, cucumber, bell pepper, tomato
- Meats: fish, chicken, shrimp, beef
- Fruits: kiwi, strawberries, lemon, grapefruit, banana, orange, blueberries, dragon fruit

Foods to Limit for Metabolism:

- Refined carbohydrates: rice, noodles, bean bags, pancakes, bread, cakes
- Meats: cured meat, fatty meat, fried meat, canned meat, offal
- Beans: tofu, gluten, tofu, fried stinky tofu
- Fruits: pineapple, durian, cantaloupe, coconut, lychee

What is Basal Metabolism?

The energy expended by the body at rest, under conditions of 10-12 hours of fasting, good sleep, supine position, and relaxed muscles, at a constant temperature (22-26°C), without any physical or mental stress.

Calculating Basal Metabolic Rate (BMR)

For males: BMR = 66.5 + 13.7 × weight (kg) + 5.0 × height (cm) - 6.8 × age

For females: BMR = 655.1 + 9.6 × weight (kg) + 1.86 × height (cm) - 4.7 × age

How to calculate basal metabolic rate (BMR)

For example:
Female, Xiao Hong, 32 years old
Height: 162 cm, Weight: 57 kg

Her BMR = 655.1 + 9.6×57 + 1.86×162 - 4.7×32 = 1353.22

This is an estimated value. If your actual BMR is higher than this estimate, it's considered "easy to lose weight." If your actual BMR is lower, it's considered "easy to gain weight."

Signs of Poor Metabolism:

- Unable to lose weight with reduced eating
- Easily gain weight with increased eating
- Dislike of drinking water
- Large pores, dull complexion
- Excess fat, flabbiness
- Irregular menstruation
- Easily fatigued, inactive
- Long-term cold hands and feet
- Easy bloating, cold intolerance
- Hard to wake up

Why Do Some People Have Poor Metabolism?

The "three nots" crowd:

1. Irregular eating habits

Skipping meals, especially breakfast, can lead to gallbladder problems.

2. Revenge staying up late every day

Not going to bed before 12 o'clock, not sleeping before 2 o'clock, not staying up all night drinking big wine without going home.

3. Long-term sedentary inactivity

Irregular exercise habits, or only aerobic exercise without strength training.

Is a Higher Basal Metabolism Better?

Answer: Not necessarily.

Basal metabolism varies at different stages for each person. If your basal metabolism is persistently high outside of fitness and weight loss periods like adolescence, it may indicate issues such as hyperthyroidism, which should be promptly checked.